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Lentil vs. Green bean raw — In-Depth Nutrition Comparison

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Important differences between lentil and green bean raw

  • Lentil has more folate, iron, fiber, phosphorus, copper, manganese, and zinc; however, green bean raw is richer in vitamin K, vitamin A, and vitamin C.
  • Lentil's daily need coverage for folate is 37% more.
  • Lentil contains 5 times more zinc than green bean raw. Lentil contains 1.27mg of zinc, while green bean raw contains 0.24mg.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Beans, snap, green, raw.

Infographic

Lentil vs Green bean raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +44%
Contains more PotassiumPotassium +74.9%
Contains more IronIron +223.3%
Contains more CopperCopper +263.8%
Contains more ZincZinc +429.2%
Contains more PhosphorusPhosphorus +373.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +128.7%
Contains more SeleniumSelenium +366.7%
Contains more CalciumCalcium +94.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +106.1%
Contains more Vitamin B3Vitamin B3 +44.4%
Contains more Vitamin B5Vitamin B5 +183.6%
Contains more Vitamin B6Vitamin B6 +26.2%
Contains more FolateFolate +448.5%
Contains more CholineCholine +113.7%
Contains more Vitamin CVitamin C +713.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +272.7%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin KVitamin K +2429.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
4
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +392.9%
Contains more FatsFats +72.7%
Contains more CarbsCarbs +188.8%
Contains more OtherOther +25.8%
Contains more WaterWater +29.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +540%
Contains more Poly. FatPolyunsaturated fat +54.9%
~equal in Saturated fat ~0.05g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Green bean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Green bean raw DV% diff.
Folate 181µg 33µg 37%
Vitamin K 1.7µg 43µg 34%
Iron 3.33mg 1.03mg 29%
Fiber 7.9g 2.7g 21%
Phosphorus 180mg 38mg 20%
Copper 0.251mg 0.069mg 20%
Protein 9.02g 1.83g 14%
Vitamin C 1.5mg 12.2mg 12%
Manganese 0.494mg 0.216mg 12%
Zinc 1.27mg 0.24mg 9%
Vitamin B5 0.638mg 0.225mg 8%
Vitamin B1 0.169mg 0.082mg 7%
Potassium 369mg 211mg 5%
Selenium 2.8µg 0.6µg 4%
Vitamin A 0µg 35µg 4%
Calories 116kcal 31kcal 4%
Carbs 20.13g 6.97g 4%
Magnesium 36mg 25mg 3%
Vitamin B6 0.178mg 0.141mg 3%
Choline 32.7mg 15.3mg 3%
Fructose 1.39g 2%
Vitamin E 0.11mg 0.41mg 2%
Calcium 19mg 37mg 2%
Vitamin B2 0.073mg 0.104mg 2%
Vitamin B3 1.06mg 0.734mg 2%
Fats 0.38g 0.22g 0%
Net carbs 12.23g 4.27g N/A
Sugar 1.8g 3.26g N/A
Starch 0.88g 0%
Sodium 2mg 6mg 0%
Saturated fat 0.053g 0.05g 0%
Monounsaturated fat 0.064g 0.01g 0%
Polyunsaturated fat 0.175g 0.113g 0%
Tryptophan 0.081mg 0.019mg 0%
Threonine 0.323mg 0.079mg 0%
Isoleucine 0.39mg 0.066mg 0%
Leucine 0.654mg 0.112mg 0%
Lysine 0.63mg 0.088mg 0%
Methionine 0.077mg 0.022mg 0%
Phenylalanine 0.445mg 0.067mg 0%
Valine 0.448mg 0.09mg 0%
Histidine 0.254mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Green bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Lentil
23%
Green bean raw
Minerals Daily Need Coverage Score
46%
Lentil
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 1.46g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 4mg)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.7)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.